January 27th, 2016

A. Take 15 minutes to build to a heavy single…
Hang Clean + Jerk + Front Squat + Jerk

B. Push Press; 3-3-3-3; Rest 2 minutes between sets, all sets should be tough

C. Against a 10-minute running clock, complete:
60 Kettlebell Swings (32/24kg)
50 Wall Balls (30/20#)
40 Toes to Bar
AMRAP Muscle Ups in Remainder

Rest as needed, then…

D. Every 3 minutes, for 12 minutes (4 sets):
17/13 Calorie Assault Bike
50 Double Unders

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25 Comments

  1. A) 260 (push jerked but, could we split these?)
    B) 230
    C) 1 MU Rx. (had about :46 to hit the rings. wasn’t pushing this with the shoulder. hit the first and failed the second. KBs 21-16-11-6-6, WBs 11-9-6-5-5-6-5-3 (BOOF), TTB 10-5-5-4s (lats just didn’t want to help out here)
    D) done. ooooh DUs…

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  2. A. 143#. This went up pretty easy. Couldn’t get under 148#
    B. 105,115,125
    C. 150 reps. Finished my last T2B in the last second!
    D. Basically DNF’d this. Threw a little hissy fit princess style cause I kept tripping up on my DUs. No gas left in the tank after part C.
    I also did 15 cals for the 3 rounds I did because I didn’t read carefully. Over it!

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  3. Took the last couple days off recovering from a quick stomach bug. Happy to be back.

    A. 205
    Jerks felt smooth here, which I was pumped about. Failed twice at 215 and called it.

    B. 155, 165, 175, 185
    Spent a couple seconds holding at the top here. Trying to get really comfortable with the lock out.

    C. 2 MU RX
    Broke up the KBS in sets of 15’s, WB’s in sets of 10’s, and TTB in 3 sets of 10 then a set of 6 and 4. Had about :30-:45 to go for MU’s. Forearms were shot.

    D. 1:33, 1:28, 1:29, 1:27

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  4. A. 255
    *this felt …. I’m not sure how these felt. Just bit down and hit the number I thought about throughout the day. Went for 265 and missed last jerk. Thanks for the push on this Cooper and Matt
    B. 185x2x3, 190×3, 200×3
    *overhead pressing or pressing in general is my biggest weakness so these are GREAT and was a small win today.
    C. 4 muscle ups
    *was able to keep big sets on all movements and moved well throughout. That was a big focus for this workout. In hindsight I should’ve taken smaller breaks
    D. 1:07, 1:11, 1:08, :57
    *these actually felt really good. All dubs were unbroken.

    Great atmosphere tonight! Welcome to the group Devin!

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  5. A. Hit 205 here. Missed the second jerk, just barely, on 215 twice.
    B. 155 across (shoulders are smoked, and traps)

    C. Did 2 MU Rx. Went 20-15-15-10 on KBS. 10×5 on wall balls. 10-10-10-5-5 on toes to bar. Missed first MU because my hand was wet from spilling water on it in be transition, but then hit 2 and time was up.

    D. Done. Some sets of 50 UB, some not.

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  6. A: 143
    B: 113×2, 108×3 – could be better but not my best movement so pretty happy with it
    C: 32 T2B. Happy with this, but as always, need to work on linking T2B when I’m tired.
    D: 1:34, 1:36, 1:48, 1:44 – All double unders unbroken except for 3rd set. woohooo.

    Happy to add Devin to the squad tonight! He crushed the T2B!!

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  7. A. 215
    B. 135,135,155,175
    C. 3 mu’s with a 20# ball can’t do 30# yet
    D. 1:30 13/50
    1:29 13/50
    DnF 13/43 jump rope broke 🙄
    1:21 13/50

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  8. This was a fun one after doing push presses, hspu, assault bike, and double unders in class yesterday. Not.

    A) 195 was a little sloppy, think I was rushing through it.
    B) 135×2, 155, 175 (last one was a jerk )
    C) 1 MU attempt
    D) 2:05 (15 cals/35 dus) 2:23 (15/25) 2:35 (12/20) 2:53 (12/50)

    Thanks for making me feel welcome! Very excited to be joining such a great group of people!

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  9. A. #153, clean was bad, rest was eh. Still pumped
    B. Worked up to #115
    C. Got to the rings for 1 mu attempt just couldn’t hold on.
    D. Done. Du were all over the place at first.
    Good day ready for some rest probably going to do something to flush out this soreness tomorrow. What a week so far!!

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  10. A. Worked up to 95# here, really had to fight for each piece of the complex.

    B. 65-75-80-80 these felt heavy but my legs really helped with the push.

    C. I did the KBS at 35#, the wall balls at 20 (because they were supposed to be heavy, this sucked by the way) and then knees to elbows. I finished the knees to elbows with 29 seconds left. I’ll take it as I was trying to best Emma’s score of a 1 second left finish. She kicks ass.

    D. Did this on the air dyne, and just single unders because I was dead from part C. I should have pushed to try a few double unders but hindsight is 20/20.

    Great late night session though, with a couple of the coaches working out with me doing their own programming. I don’t think they can handle the volume we are doing in here! Don’t tell them I said that..lol.

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  11. A. 255
    B. 185×2/190/200 – these felt pretty heavy after part A, but the last two sets felt the best.
    C. 6 MU – KBS in sets of 20. WB done as 15/15/10/10. T2B as 10/10/6/4/5/5. Felt good coming off the T2B but didn’t have access to the rings at the right height. Tried a few reps on lower rings but keep hitting my feet. Lost some time here while I waited for the other ones to open up. This felt better than I had anticipated.
    D. 1:44 (tripped a bunch)/1:32/1:31/1:35 –last 3 sets UB.

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  12. After three days away I felt super shitty going into today. More than anything I think my mental discipline was totally gone.
    A. 185. Failed 205 twice. The jerks were less like jerks and more like split push presses. not so great.
    B. 135, 155, 155, 165. These felt fine.
    C. Attempted 1 MU. Had about 1 minute after T2B. Tried to rest a little longer before attempting the muscle-ups than I did in 14.4 the other day. I still struggle to do them when I’m already tired. I tried again about 20-30 seconds after the time cap for fun and got one. So close.
    D. Did 1 set in about 2:30 and then couldn’t get even one DU in the second set and felt pretty sick so I called it.
    Not my best effort. Tomorrow’s another day.

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  13. A. 215 – had to split. I lead with my left foot (bad ankle) so, with a vertical shin, ankle stays neutral.
    B. Went with strict presses here
    C. 1 MU
    D. DND – did 4 rounds of 250m row, 12 c2b, 25 AD cals, rest :90 btw sets

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  14. A. 138. Cleans still remain a challenge
    B. Used 123 for all sets. Felt pretty good.
    C. Got through 36 T2B. Started out feeling pretty good, but the T2B get me every time.
    D. 1:52/2:05/2:15/2:30. My calves were cramping pretty bad after getting off the bike each time. Definitely a real challenge to end with this one.

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